1200 calories VS. Nutrition?

berritime
berritime Posts: 3
edited November 7 in Food and Nutrition
(If u peek at my profile it says I lost 1kg but this is not accurate as I miscalculated my weight and deducted 1kg from it, Im not sure why it updated like that)

stats:
25 y/o Female
5' 4" (163 inches) height
Current Weight: 81kg / 179 pounds
Goal Weight: at least 64kg / 141 pounds
BMR: 1617


Hello! I have only started recently, I'm sticking to my 1200 calories plan. But when I take a look at my nutrition chart is looks so unbalanced and it bothers me, I don't want my efforts to result to nothing in the future, so I feel the need to ask.

My meals for example goes like:

Breakfast: Green tea/black coffee, Luxury Swiss cereals and low fat milk (portioned)

Lunch: Green tea, Half chicken breast and half cup broccoli, I eat granola bar mid afternoon if i get hungry

Dinner: 1 glass of milk, 2 pcs hard boiled egg. Green tea before I sleep.

I dont snack except for granola bar and only when I'm really hungry and I make sure all counts to my 1200 calories. I only drink water with fresh cucumber and lemon on it. If it matters I have a very sedentary lifestyle, Im only stuck at home and sometimes does 30 min of cardio when I can, maybe 3 times a week.
It looks okay to me, I dont feel starving or anything like that even though before i started dieting I consume more or less 3000 to 4000 calories everyday, lots of snacks and soda.

My problem is, my everyday nutrients looks so unbalanced, will it affect my weight loss if im lacking 3000 of potasium? 1200 of sodium? etc..

Replies

  • RodaRose
    RodaRose Posts: 9,562 Member

    My problem is, my everyday nutrients looks so unbalanced, will it affect my weight loss if im lacking 3000 of potasium? 1200 of sodium? etc..

    The short answer is this: No, it will not affect your weight loss if those macro or micros do not balance properly. Pay attention to protein.
  • catcalledjinx
    catcalledjinx Posts: 85
    The only thing that affects weight loss is the number of calories you put into your body. You can lose weight eating only chocolate biscuits as long as you don't go over the total calorie allowance for the day/week. However, if you want to be healthy as well as slimmer you need to eat a good range of food stuffs, lots of green leafy veg, fresh fruit and some protein and some carbs. The Luxury Swiss Cereal probably isn't doing you as much good as you think and you could have more than half a cup of broccoli with your chicken. Homemade vegetable soup is very filling and you can change around the veg you include. Good luck.
  • berritime
    berritime Posts: 3
    Thank you!
  • berritime
    berritime Posts: 3
    The only thing that affects weight loss is the number of calories you put into your body. You can lose weight eating only chocolate biscuits as long as you don't go over the total calorie allowance for the day/week. However, if you want to be healthy as well as slimmer you need to eat a good range of food stuffs, lots of green leafy veg, fresh fruit and some protein and some carbs. The Luxury Swiss Cereal probably isn't doing you as much good as you think and you could have more than half a cup of broccoli with your chicken. Homemade vegetable soup is very filling and you can change around the veg you include. Good luck.

    Thank you! I actually ate 1 chicken breast and 1 cup of broccoli yestrday and i felt it's too much, that's why i reduced it for today.
  • Rawrkanos
    Rawrkanos Posts: 1
    1200 is low, it borders on the starvation zone. The average basal metabolic rate for a 5'4" female at 179 pounds doing NO EXERCISE A DAY is 1900 calories. 1200 calories is 700 under, totaling 4900 calories of deficit a week for someone who LAYS AROUND ALL DAY. For someone who is LIGHTLY(2100) to MODERATELY(2400) active, 1200 calories absolutely is starvation.

    Berritime, you are only 180 pounds. You can not just SHED weight like that at your weight, and trying to is the thing that will trap you in the yo-yo phase of gaining and losing. You have to make that lifestyle-change, not just do a quick diet, if you want it to have any real gains. Stupidloser's advice is a thousand times worse.

    Berritime, at your weight, I would honestly suggest you eat more and supplement with exercise, rather than trying to diet it away. You'll learn much healthier habits that way. Don't do this foolish starvation-crap, that just leads to anorexia.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    With the exception of protein, which you should have enough of every single day, it's completely fine to be under on micronutrients one day and over on another. Look at your micro count within the span of a week and see which ones average to a less desirable level then try to incorporate more food that is rich is said micro.
  • mrsethtaylor
    mrsethtaylor Posts: 8 Member
    I found this thread because looking at my micros it seems i'm always below my recommended for things like potassium. I'm right at the calories mfp suggests and everything is going well (lost several pounds) no cramping or feeling bad but wondering why I can't meet the micros - ever....

    I eat a wide variety of items every day... protein, carbs, veggies, everything
  • Francl27
    Francl27 Posts: 26,371 Member
    Ok I'm 10 years older than you, a tiny bit taller, and I never had to eat under 1600 calories to lose my 81 pounds. Even if you don't exercise, you can eat more than that. And ditch the granola bar and cereal for fruit and veggies, which will be much more filling for the calories.
  • Kalikel
    Kalikel Posts: 9,603 Member
    edited December 2014
    It's unlikely that you're lacking in sodium. The 1500mg requirement number takes sweating from being hot or doing normal exercise into account. Some people may even need less than 200mg, though going that low wouldn't be advised. Most of us get way more sodium than we need. MFP still sets 2300 as a number to stay under, but most doctors are now saying 1500.

    The nutrients will probably not affect your weight loss, but you want to eat a healthy balanced diet if you care about them.

    If you're eating 1200 calories and having a hard time losing, you should really see your doctor. All weight loss journeys should be supervised. There are several reasons for that and one of them is to make sure that your weight doesn't have a physical cause. "I feel fine" is no reason to skip your physicals.

    It's really hard to meet all your requirements when you don't eat a lot. You have to really put some work into it. A doctor and dietitian can be a big help there. :)

  • RodaRose
    RodaRose Posts: 9,562 Member
    mrsethtaylor wrote: »
    I found this thread because looking at my micros it seems i'm always below my recommended for things like potassium. I'm right at the calories mfp suggests and everything is going well (lost several pounds) no cramping or feeling bad but wondering why I can't meet the micros - ever....

    I eat a wide variety of items every day... protein, carbs, veggies, everything

    That is because the FDA keeps labeling of Potassium optional for now.
    Potassium is in the foods you are eating but not in the MFP database.
  • Lasmartchika
    Lasmartchika Posts: 3,440 Member
    If you already know your BMR is 1617, why are you eating only 1200 calories? You're supposed to eat more than your BMR, less than your TDEE (depending on your activity level). That'll give you enough calories so you can eat more nutritious meals.
  • MKEgal
    MKEgal Posts: 3,250 Member
    Lasmartchika wrote:
    If you already know your BMR is 1617, why are you eating only 1200 calories? You're supposed to eat more than your BMR, less than your TDEE (depending on your activity level).
    MFP currently says my BMR is 1654.
    My current calorie goal (total, not net) is 1400.
    My doctor suggested I aim for 1300 (total, not net).
    Ever since I started working to lose weight this past January I've been eating under my BMR (& mostly ignoring exercise / net calories) and my doctors are quite pleased with my progress and overall health.

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  • MKEgal
    MKEgal Posts: 3,250 Member
    berritime wrote:
    25 y/o Female
    5' 4" (163 cm) height
    Current Weight: 81kg / 179 pounds
    Goal Weight: at least 64kg / 141 pounds
    BMR: 1617
    MFP says that at 141 your BMR would be 1370 and currently it's 1542.

    This says that your current calorie needs are almost 2600, and if you get to 141 you'd need just over 2300.
    So to lose weight and have enough to eat, aim for 500 under what's needed for your goal weight & you'll probably be losing 1 lb per week. You certainly don't need to restrict yourself to 1200.
    In fact, my doctor & dietician told me to eat 10x my healthy goal weight (so in your case, 1410) & ignore exercise calories.
    My problem is, my everyday nutrients looks so unbalanced, will it affect my weight loss if im lacking 3000 of potasium? 1200 of sodium? etc..
    No, but it could affect your health eventually. Try to eat a variety of foods over the week so you get all the nutrients you need. A multivitamin/mineral supplement wouldn't hurt either, if your diet is as poor as you've illustrated.
    Try to get more protein (about 35% of your calories) and go lower on carbs (about 45% of calories)... it will help preserve muscle mass, lessen hunger, and lose weight more easily.
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